After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday I got my squat/deadlift work in at Elitefts while I was in town for the Arnold. It wasn't a bad day, and overall things felt really good. I did find out that I was still sitting into my right hip a little bit, and was still working on correcting that, but otherwise the squat still felt rather decent. There is still a lot to go, but it's progress nonetheless. The hook grip work is also feeling really good. I was fortunate to run into Janaie Kroc and Justin Harris, as well as a few other Elitefts teammates that were there training that evening. I'll cover a bit more of the Arnold stuff in some of the coming logs as the weekend transpired. But it was definitely cool to catch up with teammates I hadn't seen in quite some time!
Items Used in this Training Session Texas Deadlift Bar
Warm Up PRI Breathing Work - 5 min Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Squat 240x5x10
B1) Sumo Deadlift 245x5x10
C1) Belt Squat Up to a top set of 15, then one massive drop set at the end
D1) Wtd GHR (Elevated) 3x10
E1) Single Leg Reverse Hyper 3x15 per leg
F1) Seated Cable Crunch 4x12
